20 Minute Blast the Monday Blues Workout

I really wanted to video this workout for you guys, but was having technical difficulties.  The sunlight did not want to cooperate with me.  Anyway I was feeling stressed and cranky today so I decided to do a quick workout to get my endorphins pumping and boost my mood, and guess what?  It worked!!  Here's what I did...


Circuit 1
Barbell Deadlifts (use dumbbells if you have them) 40 seconds
Butt Kicks  20 seconds

Circuit 2
Bicep Curls  40 seconds
Step Ups on a folding hair  20 seconds

Circuit 3
Squat step outs (https://youtu.be/63BT8mygwu0)  40 seconds
Side shuffles (5 to right, then 5 to left keep switching until time is up)  20 seconds

Circuit 4
Upright Rows  40 seconds
Squats with kettle bell swing (could use 1 dumbbell instead)  20 seconds


Complete each circuit 4 times, do as many reps as you can during the time given.  Move fast to get your heart rate up, but remember to keep good form :)

I always use my Gymboss timer when I do timed intervals, you can get your here:
www.livewellgymboss.com

Treadmill Workout 2

Here's a workout to do on the treadmill that burns a ton of calories. 

Warm up for 3-5 mins walking at 0% incline 2.5 -3 mph

Increase incline to 3%
1 minute walking lunges 1.5 mph
1 minute walking 3.5 - 4 mph
30 seconds sprint as fast as you can
1 minute walking 3.5 - 4 mph

Increase incline to 5%
1 minute walking lunges 1.5 mph
1 minute walking 3.5 - 4 mph
30 seconds sprint as fast as you can
1 minute walking 3.5 - 4 mph

Increase incline to 8%
1 minute walking lunges 1.5 mph
1 minute walking 3.5 - 4 mph
30 seconds sprint as fast as you can
1 minute walking 3.5 - 4 mph


Increase incline to 3%
1 minute walking lunges 1.5 mph
1 minute walking 3.5 - 4 mph
30 seconds sprint as fast as you can
1 minute walking 3.5 - 4 mph

Increase incline to 5%
1 minute walking lunges 1.5 mph
1 minute walking 3.5 - 4 mph
30 seconds sprint as fast as you can
1 minute walking 3.5 - 4 mph

Increase incline to 8%
1 minute walking lunges 1.5 mph
1 minute walking 3.5 - 4 mph
30 seconds sprint as fast as you can
1 minute walking 3.5 - 4 mph

Cool down 3-5 mins walking at 0% incline 2.5 -3 mph

Lean Legs Workout

Can't get to the gym but still want to get a workout it?  Try this workout I created to tighten up the booty and your legs. 

Equipment needed: water, timer or phone and a step or stairs. Optional a set of dumbbells.

You are going to perform each exercise for 45 seconds, then rest for 15 seconds. Complete 3 sets of each exercise before moving to the next.  


1. Body weight squat or dumbbell squat

2. Single leg step ups (with or with out weights)
    Do 1 side for 45 seconds, rest 15 seconds then complete on the other side. Do each leg 3 times!

3. Curtsy lunges alternating legs.

4. Toe taps on step

5. Booty flutter kicks (on the floor or on a stability ball)

6. Elbow plank
    Hold for 45 seconds, 15 seconds rest.  Repeat 3 x

Treadmill "Quickie" Workout

Here's a quick calorie torching workout.
5 minute warm up:
Treadmill incline 1%, 3.5 -4.0 mph

Then repeat the following circuits 3 times for a 30 minute workout.
    1.       Hill walking:
              Treadmill incline 10%, 3.0 mph for 3 minutes
    Jump off treadmill.
    2.     Jump/Skip rope:
             2 minutes.

No treadmill?  No excuses, try jogging in place for the hill walking for 3 minutes and jump rope for 2 minutes.

Snow Day...No Excuses Workout

This is the workout I did to make the best of being stuck home due to the snow storm.  I did supersets combining weight training with cardio.

Snow day 

3 min warm up

Chin Ups
Squat with front kicks

Alternating bicep curls
Box jumps

Reverse curl &press
Side to side skips

Dips
Criss cross jumps

Kickbacks
High side knees

Overhead extension
Spider-Man's

Stretching 

click hear my vlog:

http://youtu.be/LIVe-KozsWs